Three Bean Vegetarian Chili
Chef Owen and Dr. Michelle May
Our daughter is a vegetarian so we like to experiment with plant-based main course meals, like this fabulous Three Bean Vegetarian Chili recipe, when she’s coming over for dinner! It sounds trite to say, but honestly, you won’t miss the meat. Just don’t skip the garnishes – especially the lime juice which adds brightness and balance.
A common mistake that home cooks often make is adding oil to a cold pan. Heat the pan first! To make sure it’s hot, wave your hand over the bottom (carefully!). You’ll have to pull your hand away quickly when the pan is hot enough. Once the pan is hot, add the oil and allow it to get hot before adding your vegetables.
This hearty Three Bean Vegetarian Stew includes lots of flavorful, colorful vegetables and fiber- and protein-rich beans. You can easily make it non-vegetarian by adding leftover chicken or steak, or cooked lean ground beef or turkey.
2 tablespoons canola oil
1 each: red, yellow, green pepper, diced
1 poblano pepper, diced
½ each red and yellow onion, diced
2 zucchini, diced
1 small eggplant, peeled and diced
2 cans diced tomatoes
3 cans of different types of beans such as kidney, pinto, black
3 tablespoons chili powder
2 cloves garlic, minced
1 teaspoon cumin powder
2 cans vegetable stock
Garnish: Fresh lime juice; minced cilantro; chopped romaine lettuce, corn or flour tortillas or tortilla chips
- Heat large pot over high heat. When pot is hot, add oil.
- When oil starts to smoke, add peppers and onion. Cook until they start to brown.
- Add garlic, chili powder, and cumin. Stir and cook for about 30 seconds.
- Add the diced eggplant and zucchini and stir.
- Add the tomatoes, beans, and vegetable stock. Stir.
- Bring the mixture to a boil; reduce heat to medium-low and simmer for 30 minutes.
- Serve in large bowls and garnish with a squeeze of fresh lime juice, lettuce, cilantro, and tortillas or chips.
Your journey is unique so we provide options to explore mindful eating in a way that meets your needs.